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Happiness 101Pursuing Happiness in Challenging Times
Copyright 2017 Mel Roth
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Happiness Thoughts
Happiness is when what you think, and
what you say, and what you do are in
harmony…..Mohandas Gandhi
Happiness Thoughts
Happiness is the meaning and purpose of life, the
whole aim and end of human existence,
Aristotle, Ancient Greek Philospher.
I have learned from experience that the greater part
of our happiness or misery depends upon our
dispositions, and not upon our
circumstances.”….........Martha Washington,
America’s First First Lady.
Whoever is happy will make others happy too. He
who has courage and faith will never perish in
misery….....Anne Frank, Dutch Jewish teenager
murdered in the Holocaust.
Central Concepts
1. The pursuit of Happiness is central to many
religions and philosophical systems
2. Original definition of happiness is ”chance” or
“good fortune” or “luck”
3. Situational vs. Existential Happiness
Central Concepts
4. Human components that account for
the happiness experience Genetics
Life Circumstances
Personal choices, practices and
behaviors
5. There are many roads to happiness
6. In your pursuit of happiness, avoid
doing harm to others.
Selected Life Circumstances & Happiness
Family of Origin
Gender
Education
Health
Heredity/Genetics
Religion
Marital Status
Money/Wealth
Relationships
Race
Time In
Which life circumstances
were/are most important to you
in your experience with
happiness?
Happiness and Life’s Big Questions
1. Do hardships, life crises and adversities play a
role in the experience of happiness?
2. How much can we “choose” and/or “learn”
happiness? Do you have a role in making
happiness a reality for you?
3. Are people living under a democratic form of
government more likely to be happy than
people living under a dictatorship
4. Can people who have chronic illnesses and/or
mood disorders (depression, anxiety) be
existentially happy?
Happiness and the Brain
The Frontal Lobe—Higher Level Thinking
The Limbic System—Storehouse of
Emotions
The frontal lobe affects the emotions in
the limbic system.
Implication for us: How and what we
think can determine the emotions and
feelings that we experience.
Aristotle384-322 B.C.E.
Aristotle
1. Happiness is the ultimate end and purpose of human existence.
2. Happiness is not pleasure, nor is it virtue. It is the exercise of virtue.
3. Happiness is the perfection of human nature. Since man is a rational animal, human happiness depends on the exercise of his reason.
Aristotle
4. Happiness depends on acquiring a
moral character, where one displays
the virtues of courage, generosity,
justice, friendship, and citizenship in
one’s life.
5. Happiness requires intellectual
contemplation, for this is the ultimate
realization of our rational capacities.
6. To achieve happiness, we have to
strive toward moderation in thought
and behavior, avoiding extremes.
Confucius551-479 B.C.E.
Confucius
1. What goes around, comes around.
What you do not want done to
yourself, do not do to others.”
2. You have to do to understand.“I hear
and I forget. I see and I remember. I
do and I understand.”
3. Shoot for something. “If you shoot for
the stars and hit the moon, it’s OK. But
you have got to shoot for something.
Confucius
4. Focus on what you want. “The more a person meditates upon good thoughts, the better will be his world and the world at large.”
5. Let go of the past. “To be wronged is nothing unless you continue to remember it.”
6. Delay the impulse and avoid the consequences. “When anger rises, think of the consequences.”
Confucius
7. You are here. “And remember, no
matter where you go, there you are.”
It is easy to get lost in the past or future.
8. Recognize the simplicity of life. “Life is
really simple, but we insist on making it
complicated.” The mind loves to think.
So it thinks and thinks about things.
Time In
Aristotle advises us to seek moderation in
our activities and behavior and to avoid
extremes. Question: Do you agree with this?
Is this advice relevant in today’s world?
Confucius tells us “You are here. And
remember, no matter where you go, there you
are. It’s easy to get lost in the past or future.”
Question: What does Confucius mean by
this? Do you know people who get “lost in the
past or future?”
Happiness
Buddhism
Four Noble Truths
Life is/means Dukkha (mental
dysfunction or suffering).
Dukkha arises from craving.
Dukkha can be eliminated.
The way to the elimination of
dukkha and the achievement of
happiness is the Eightfold Path.
Eightfold Path to Happiness
Wisdom
Right View/ understanding
Right Intention/ thought
Ethical Conduct
Right Speech
Right Action
Right Livelihood
Mental Cultivation
Right Effort
Right Mindfulness
Right Concentration
Five Moral Precepts
No Killing or Harming of Sentient Life
No Stealing or Taking What is Not Given
No Sexual Misconduct
No False Speech
No Taking of Intoxicants
Time In
Thinking about the Eightfold Path, do you
think your current values and behavior
are compatible with the guidelines of the
Eightfold Path? (Slide 20)
According to this research, Dukkah, or mental dysfunction, is a barrier to
achieving happiness. Do you agree?
Happiness
The Five Pillars of Islam
1. Imam-Faith: Allegiance to Allah
2. Salah: Prayer
3. Zakah: Financial Obligations
4. Sawm: Fasting
5. Hajj: Pilgrimage to Mecca
10 Steps to Happiness
The Islamic Path to Happiness
1. Seek the Pleasure of Allāh – Nothing can make
us more happier than seeking the pleasure of
Allāh.
2. Be Thankful – The more Thankful we are to
Allāh , the more He will shower His bounties
upon us.
3. Satisfy Your Soul – Work on activities that result
in internal happiness that satisfy and bring a
smile to the heart, not merely a smile on the
face by doing meaningful work;
10 Steps to Happiness
4. Avoid Worldly Comparisons – Do not look at the
celebrities, rich or affluent people above you in
worldly matters. The lives of such individuals are
not 'ideal' in the eyes of Allāh .
5. “O Allāh, give me enough of what You have
made lawful to suffice me from what You have
made unlawful, and enrich me by your bounty
giving me independence from all other than
You.”
6. Serve Others and Maintain Relations –The
Messenger strongly advised to maintain family
ties, keep strong relations and taught us the
etiquettes of social relations.
10 Steps to Happiness7. Get Adequate Rest and Organize Your Life –
A very important step to ensure better
productivity.
8. Build a Support Group – Feeling a part of a
larger group gives one a sense of security
and a safety net to fall into on occasions of
hardships. The concept of brotherhood and
sisterhood is one of the central themes of
Islam.
9. Eat Halal– Consuming halal is an order of
Allāh and an essential part of the Islamic
faith. Allāh has repeatedly emphasized the
consumption of halal in His book.
10 Steps to Happiness
10. Keep Fit – Scientists claim that one of the
benefits of exercise is that it makes us feel
happy. Exercise is described by many
doctors as an anti-depressant.
Hinduism
HinduismThe Hindu Path to Happiness
There are two types of happiness in Hinduism.
The first is happiness that comes from
achievement and pleasure, from the
Good Life.
The second is happiness that comes
directly from God.
Hinduism has four answers to the question
“What is Happiness?”
They are the four aims of life for achieving
happiness: dharma, artha, kama, and
moksha.
Hinduism Dharma: According to Hinduism, the one
universal duty of all human beings is the
practice of dharma, virtue.
Artha literally means “thing, object,
substance” and is usually translated as wealth
but has the larger connotation of
achievement, worldly success, fame and
power.
Kama means pleasure but is not limited to
physical pleasure. It also includes intellectual
and aesthetic pleasure.
Moksha refers to the immediate, mystical
experience of the Divine, the peace that
passes understanding.
Time In
Among the 10 Steps to Happiness in Islam, there
are many references to honoring and feeling
gratitude toward Allah (God). In Hinduism there
is a similar concept (Moksha) referring to the
experience of the divine.
Question: Do you feel a similar relationship with
a Supreme Being or a divine entity? Is that an
important part of your religious identity?
Happiness Thoughts
The best way to cheer yourself up is to try to cheer somebody else up……Mark Twain
Growth itself contains the germ of happiness………..Pearl S. Buck
Aging is not lost youth, but a new stage of opportunity and strength…..Betty Friedan
The future belongs to those who believe in the beauty of their dreams……Eleanore Roosevelt
Judaism
Judaism
Jewish Path to Happiness
Beliefs/Values
Belief in and respect for One God
Having a direct relationship with God
Belief in and respect for the 10
Commandments
Affirmation of the Sanctity of Life
Judaism
Tsedakah (Justice)-Acknowledging and
respecting the Rule of Law
Respect for Community in Time and
Space
Study/Learning
Holy Texts
Arts and Sciences
Judaism
Conduct/Action
Tefilah – Prayer
Tikkun Olam—Repair of the world
Respect for the person, family, community
Striving toward balance in mental and physical health
Judaism
Conduct and Action (continued)
Observing rituals, holidays, sacred
ceremonies and the dietary laws
Do not do to others what you would
not want them to do to you
Engaging in Acts of Loving Kindness
Christianity
Christianity
Christian Path to Happiness:
God is the perfect Father, guide and guard.
We know Jesus as the Lord and Savior and live by this.
The Holy Spirit is sanctifying and empowering us.
Everything is working together for the good of humanity.
We have all the promises of God.
Jesus has prepared a place for his people in heaven and will welcome us there (Eternal Life).
ChristianityEthics and Conduct
Live in peace with each other....
Warn those who are idle and encourage the
timid.
Help the most vulnerable people
Be patient with everyone.
Make sure that nobody pays back
Wrong for wrong...
Always try to be kind....
ChristianityEthics and Conduct
Be joyful always
Pray continually
Give thanks in all circumstances...
Do not treat prophecies with contempt
Test everything
Hold on to the good
Avoid every kind of evil
Observe the Ten Commandments
Other Christian Values
Forgiveness
Prayer
Atonement for transgressions
Support of the family
Religious observance: holy days, life cycle events, daily and seasonal rituals and ceremonies.
Loving kindness towards others and the community.
Christianity: CatholicismIn Catholicism, engaging in the 7 Holy Sacraments is an essential ingredient in pursuing and maintaining a happy life.
1. Baptism
2. Confirmation,
3. Holy Communion,
4. Confession,
5. Marriage,
6. Holy Orders,
7. Anointing of the Sick.
All of these are the life of the Catholic Church
Time In
Both Christianity and Judaism cast very wide
tents; in other words, you can choose how
much or how little you want to engage in
religious observance (holidays, ceremonies,
atonement and remembrance rituals)
A marginally observant or non-observant
person is still considered part of the religious
group. What do you think of this kind of
tolerance for people who are not strongly
observant?
Andean Religion of the Quechua
Andean Religion of the QuechuaPath to Happiness
Happiness requires the following in thought, word and deed:
The fundamental belief that energy exists in all things (the spiritual life force) and that this energy needs to be maintained in a balanced state.
Understanding that energy exists in all natural forms including trees & plants, rivers, glaciers, lakes, rocks and high mountain peaks.
Andean Religion of the QuechuaPath to Happiness
The belief that life depends on a
balanced relationship with nature for
good health and a successful harvest.
The belief that all life comes from
Pachamama (Mother Earth) and returns
to her upon death.
When the energy becomes unbalanced
or out of alignment, we are required to
engage in practices to regain
equilibrium.
The Navajo Nation
The Navajo Nation
The Navajo Nation’s path to happiness:
Learn how to live on earth in
harmony with other beings
Regard all living beings and all
elements of nature as part of the
same family
Regard the Earth as the mother of
all things. Respect rituals and
ceremonies as essential elements
in spirituality
The Navajo Nation
Maintain access to your homeland.
Revere special places as sacred
because of what happened, or is
happening, there. Perform the
appropriate rituals and ceremonies in
the culture.
Time In
In both indigenous groups, nature plays a
very strong role; that is, men and women
share the world with nature and there is a
“caring relationship” between the two.
Many indigenous groups personify nature
(sun, moon stars, rivers, mountains,
valleys, plains)
Did we see this concept in any of the
major 5 world religions that we reviewed?
What are your thoughts about this?
Contemporary Happiness Ideas
Happiness 101--Session II
Positive Psychology
Mindfulness
Happiness Thoughts
There is nothing either good or bad, but thinking makes it so.
William Shakespeare
Contemporary Happiness Ideas Positive Psychology
Tal Ben Sha-har, Ph.D—Professor of Psychology
at Harvard University. He created the “most
popular course at Harvard.” Author of Happier.
Four Basic ArchtypesB
en
ifitD
etr
ime
nt
Benifit
Detriment
Benefit
Four Basic Archtypes1. Hedonism--These people believe that they can sustain
happiness by going from pleasurable activity to pleasurable activity with complete disregard for any future meaning or purpose.
2. Rat Race--These people are on the opposite end of the spectrum: they postpone present happiness in order to be happy in the future. They believe that reaching a certain destination will lead to sustained happiness.
3. Nihilism--These people believe that no matter what they do they will not be able to attain happiness. Basically, these are the ones that have lost all hope of being happy.
4. Happiness--As stated previously, happiness requires that we live for both today and tomorrow. Both the journey and the destination have to provide meaning and pleasure to achieve genuine, enduring happiness. We must apply our strengths to the meaning and pleasure to achieve maximum satisfaction with this happiness.
Contemporary Happiness IdeasTal Ben Shahar
Happiness Tips
1. Attaining lasting happiness requires that we enjoy
the journey on our way toward a destination we
deem valuable.
2. Happiness must combine both pleasure and
meaning, providing both present and future gain.
3. Happiness is not an end state, but rather something
you work towards your whole life. Thus, you can be
happier each day.
4. Build happiness boosters into your life.
Positive PsychologyMartin Seligman Ph.D, Author of Authentic Happiness.
Authentic happiness involves living a life full of appreciation - being mindful of each and every moment - and passionately pursuing knowledge, friendships, health and career goals…. Martin Seligman
Positive Psychology
H = S+C+VH-Enduring Happiness
S-Set Range for Happiness
C-Life Circumstances
V-Voluntary Decisions and Activities
Positive Psychology
“Nothing is either good or bad, but thinking makes it so”
Challenge and Conquer Negative Thinking
Learn & Practice Optimism and Hope
A+B+C+D+E
Embrace Gratitude and Foregiveness
Reinterpret Negative Experiences
Permanence Pervasiveness Personalization
Rewrite Your Personal Story
Positive Psychology
These 6 virtues in Positive Psychology are core characteristics endorsed by almost all religious and philosophical traditions. We can achieve these virtues by way of strengths of character.
Knowledge/Wisdom
Courage
Love/Humanity
Justice
Temperance/Moderation
Transcendence
ABC Model on Responding to Adversity
A=Adversity
B=Beliefs in response to A.
C=Feelings and actions in response to the beliefs
D=Disputation of B.
E=Energization as a result of disputing B.
Interpreting Adversity along Three Dimensions
Dimension of Adversity Pessimistic Optimistic
Length Permanent Temporary
Depth Pervasive Limited
Responsibility Personal Not Personal
Time In
Dr. Seligman says that people that have at
least one close relationship tend to be
happier than people who do not maintain
close relationships. Have relationships been
important in your experience of happiness?
He also says that people that perform good
deeds and people who volunteer or care for
another person tend to be happier than
those who do not do the same things. Are
there any examples in your life that validate
this idea?
Contemporary Happiness Ideas
Wayne Dyer, Ph.D, author of 10 Secrets for
Success and Inner Peace
6 Secrets for Success and Inner Peace
Six Secrets for Success and Inner Peace
1. Have a mind that is open to everything and attached to nothing.
2. Don’t die with your music still in you.
3. Embrace Silence
4. Give up your personal history.
5. Treat yourself as if you already are what you want to become.
6. Wisdom is avoiding all thoughts that weaken you.
TIME-SPECIAL EDITION
Mindfulness Definition
The art of conscious living.
Paying attention in a particular way: on
purpose, in the present moment, and non-
judgmentally.
Consciously bringing awareness to you’re
here-and-now experience with openness,
interest and receptiveness.
It’s about waking up, connecting with
ourselves, and appreciating the fullness of
each moment of life.
Typical Mindfulness Activities
Meditation
Deep Rhythmic
Breathing
Guided Imagery
Yoga
Pilates
Aerobic Exercise
Mono-tasking
All Focused on the Here and Now
The Benefits of Mindfulness
Practicing mindfulness helps you:
to be fully present, here and now
to become more connected to yourself, to others and to the world around you
to increase self-awareness & self compassion
to become less disturbed by and less reactive to unpleasant experiences
The Benefits of Mindfulness
Practicing mindfulness helps you:
to learn that everything changes; that thoughts and feelings come and go like the weather
to have more balance in your life and less emotional volatility
to experience more calm and peacefulness
to learn the distinction between you and your thoughts
to develop self-acceptance and self-compassion
Contemporary Happiness Ideas
Sonja Lyubomirsky, Ph.D-Professor of Psychology
at the University of California, Riverside. She
authored The How of Happiness.
Contemporary Happiness Ideas
Sonja Lyubomirsky: 11 Happiness Boosters
1. Count your Blessings
2. Practice Acts of Kindness
3. Nurture Optimism
4. Learn to Forgive
5. Increase “Flow” Experiences
Contemporary Happiness Ideas
Sonja Lyubomirsky
6. Invest in Relationships
7. Avoid Over Thinking
8. Savor Life’s Joys
9. Take Care of Your Soul
10.Commit to your Goals
11.Use Your Body
Time In
Dr. Lyubomirsky talks about happiness boosters,
activities and thinking that can increase our
experience of being happy.
What about happiness “stoppers”, activities,
people and thinking that can interfere with,
reduce or challenge happiness? What are
some happiness stoppers
Just as it is good to use “happiness boosters” in
our life, would it be wise to avoid happiness
stoppers?
Happiness 101
Thank You!
Happiness 101-Reading & Resource List
Authentic Happiness by Martin E. P Seligman, Ph.D
Happier by Tal Ben Shahar, Ph.D
10 Secrets for Success and Inner Peace by Wayne Dyer, Ph.D
Feeling Good Handbook by David D. Burns, M.D.
The World’s Religions by Huston Smith
The How of Happiness by Sonia Lyubomirsky, Ph.D
Happiness—Lessons from a New Science by Richard Layard
Wherever You Go, There You Are—Mindfulness Meditation in Everyday Life--by Jon Kabat-Zinn
The Secret of Happiness—Centennial Health (A collection of articles in a magazine format).
Mindfulness-The New Science of Health and Happiness. Time-Special Edition